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BigDeal by Codie Sanchez

Kim Kardashian’s Personal Trainer: Transform Your Body In 1 Month | Senada Greca

My new book, “Own Or Be Owned”, is all about building a business so good it doesn't need you. More profit, less pain. It's out NOW. Grab it here!

Codie SanchezhostSenada Grecaguest

Nov 30, 20241h 22mWatch on YouTube

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CHAPTERS

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Chapter summaries

Glute activation basics: mind-muscle connection and training vectors
Codie opens by asking how to build stronger glutes, and Senada immediately frames it as consistent work rather than shortcuts. Senada explains mind-muscle connection—being present, touching the working area—and outlines a practical way to train glutes using multiple movement patterns.
- •Senada rejects the idea of a “magic pill,” saying the “magic” is the work people avoid
- •Mind-muscle connection is built by being present and even touching the muscle you’re training
- •Senada describes training glutes through multiple patterns (squat/lunge, hip hinge, step-ups, abduction, hip thrust)
- •She emphasizes training glutes multiple times per week and ties glute strength to long-term health
Why distraction kills results: workouts as “moving meditation”
After a sponsor break, Codie asks about Senada’s idea of moving meditation and why she avoids distractions during training. Senada explains how mental presence changes effort and results, while still acknowledging that distraction can help some people simply show up.
- •Senada describes slowing down and adding reps when her mind says “this sucks”
- •She frames full concentration as a way to maximize results, not as a requirement to start
- •She explains why people are mentally elsewhere during workouts (life stress, screens, constant stimulation)
- •She shares that she often avoids music to stay present with the movement
Growing up in Albania: scarcity, unrest, and early responsibility
Codie asks about Senada’s childhood and what Albania was like, prompting a vivid account of ration lines, instability, and survival-level hardship. Senada also shares how being the oldest of three girls shaped her sense of responsibility.
- •Senada recounts waiting in long lines for ration food and bread, including passing out as a child
- •She describes upheaval during the shift from communism, including civil unrest and fear
- •She explains how her family sometimes received goods as extra payment (like livestock)
- •She shares how she took on a protector/provider role as the oldest sibling
Immigrating to the U.S.: the lottery, translating, and carrying the family
Senada explains how her family left during a dangerous period and came to the U.S. legally through a lottery. She describes being the only one who spoke English and how that intensified her responsibilities as a teenager.
- •Senada describes the fear of gunfire and hiding for cover during unrest
- •Her family won a lottery that allowed them to immigrate legally with a green card
- •She was the only family member who spoke English due to extra courses
- •She took on translation and navigation responsibilities for her parents as a teen
Building WeRise: a women-focused platform beyond workouts
Codie transitions from Senada’s personal story to her business vision, asking why she didn’t build a typical fitness app. Senada describes WeRise as a centralized place for women to get expert guidance across fitness, nutrition, habits, mindset, and more—plus practical tools users can implement.
- •Senada describes information overload and conflicting advice as a core problem for women
- •WeRise is framed as more than fitness: a place to access multiple types of expertise
- •She emphasizes “actionable items” rather than experts simply talking at users
- •She previews additional areas planned for the platform, beyond what’s currently included
Breakfast, protein, and supplements: simplifying nutrition for women
Codie asks for simple nutrition guidance, especially for women, and Senada focuses on morning protein and stability. They discuss intermittent fasting concerns, then move into supplements—especially creatine—while keeping nutrition as the foundation.
- •Senada argues intermittent fasting can be especially problematic for women as they get older due to hormones
- •She recommends starting the day with roughly 20–30 grams of protein and explains why she does it early
- •She shares an easy smoothie template (protein, fruit/fiber, milk, nuts, creatine)
- •She emphasizes supplements aren’t necessary unless nutrition is lacking, but highlights creatine for muscle and brain health
Debunking “bulky” fears: why lifting matters for longevity and independence
Codie raises the common fear that lifting makes women bulky, and Senada explains why that doesn’t happen naturally. She reframes muscle as essential for long-term health and daily function, emphasizing strength’s role in preventing age-related decline.
- •Senada says women won’t naturally become “huge” from lifting and eating properly
- •She distinguishes natural training from bodybuilding extremes associated with drug use
- •She calls muscle a “currency” for health and longevity
- •She highlights lifting for preventing issues like osteoporosis and muscle loss, and for recovering from falls
Intensity, form, and progress: what “heavy” really means
Codie asks how hard workouts should be and whether sweating, speed, or effort matters. Senada explains intensity through the lens of controlled movement, proximity to failure, and maintaining form—especially for women who hold back out of fear.
- •Senada emphasizes going hard while keeping great form, and explains “heavy” as reaching near-failure within the target reps
- •She argues slow, controlled reps improve mind-muscle connection more than going fast
- •She encourages testing whether weights are truly challenging rather than cruising through high-rep comfort
- •She explains that fear of bulking often prevents women from training intensely
Training celebrities: being approached, staying focused, and earning trust
Codie asks how celebrity training begins and what it’s like behind the scenes. Senada shares that opportunities came to her through her online presence, describes being contacted through DMs, and emphasizes professionalism and focus during sessions.
- •Senada says Kim Kardashian’s team contacted her via DMs and opportunities came to her rather than being chased
- •She mentions working with other high-profile clients and how surreal it felt given her past
- •She describes her approach as putting her best self out there and letting results speak
- •She shares she stays highly focused on form and the session, even when clients try to multitask
Depression, anorexia, and recovery: movement, therapy, and rebuilding health
Codie asks about Senada’s depression and how fitness played a role in her recovery. Senada describes a genetic predisposition, how symptoms emerged in her teen years alongside an eating disorder, and how therapy, learning, and movement helped her rebuild.
- •Senada shares she later confirmed a genetic predisposition to depression through testing
- •She describes teenage depression alongside anorexia and the compounding stress of immigration and responsibility
- •She credits therapy, self-help reading, and deep interest in psychology as part of her recovery path
- •A doctor encouraged her to start running, which helped shift her relationship to nourishment and health
Non-negotiables and habit design: getting to the gym without negotiating
Codie asks what Senada’s day looks like and how she stays consistent even without motivation. Senada shares practical routines—sleep priorities, morning nutrition, limited workout time—and describes her “no negotiation” mindset and how to set up the environment for success.
- •Senada prioritizes sleep and describes a realistic wake-up time and morning routine (smoothie, cacao)
- •She explains she typically trains once per day and that two-a-day workouts are unnecessary for most people
- •She treats workouts like brushing teeth: not a debate, just something she does
- •She recommends reducing friction (clothes ready, planned workout, scheduled time/place) to replace deliberation with action
Nutrition fundamentals, alcohol swaps, stress, and finishing with self-love
Codie and Senada talk through diet constraints, alcohol habits, and how to avoid getting overwhelmed by health debates. Senada stresses focusing on fundamentals first, then refining details, and ends by emphasizing self-love, authenticity, and accepting “enough” even while striving.
- •Senada says you can’t out-train a bad diet, emphasizing protein and overall nourishment as foundational
- •She shares she largely stopped drinking because it no longer serves her body, replacing the habit with walks and mindfulness
- •She advises tackling “big rocks” first (macros, protein, movement) before obsessing over finer points of food debates
- •They discuss stress and exercise as a powerful stress reliever, and Senada closes with “do everything from a place of love” and learning to see the “big wall,” not just imperfect bricks

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